Kidney Beans (Raw)vsNonfat Milk
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Nonfat Milk has 34 calories and 3.4g protein per 100g Kidney Beans (Raw) has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Nonfat Milk
Go with Nonfat Milk at just 34 kcal per 100g — 90% fewer calories.
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Kidney Beans (Raw) is the heart-friendlier option with less sodium, more potassium.
Nonfat Milk provides 132mg of calcium per 100g — a much better source for bone health.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Kidney Red | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 34kcal2% | +303kcal |
| Protein | 23g45% | 3.4g7% | +19g |
| Total Fat | 1.1g1% | <0.1g0% | +0.98g |
| Saturated Fat | 0.15g1% | <0.1g0% | +0.10g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 3.0mg1% | <0.1mg |
| Carbohydrates | 61g22% | 4.9g2% | +56g |
| Dietary Fiber | 15g54% | — | — |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 64mcg7% | <0.1mcg |
| Vitamin C | 4.5mg5% | — | — |
| Vitamin D | 0mcg0% | 1.1mcg6% | <0.1mcg |
| Vitamin E | 0.21mg1% | 0mg0% | +0.21mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.40mg23% | <0.1mg3% | +0.34mg |
| Vitamin B12 | 0mcg0% | 0.58mcg24% | <0.1mcg |
| Folate | 394mcg99% | 2.0mcg1% | +392mcg |
| Thiamin (B1) | 0.61mg51% | <0.1mg5% | +0.55mg |
| Riboflavin (B2) | 0.21mg17% | 0.13mg10% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 0.12mg1% | +2.0mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 41mg2% | <0.1mg |
| Calcium | 83mg6% | 132mg10% | <0.1mg |
| Iron | 6.7mg37% | 0mg0% | +6.7mg |
| Potassium | 1360mg29% | 167mg4% | +1193mg |
| Phosphorus | 406mg32% | 107mg9% | +299mg |
| Magnesium | 138mg33% | 13mg3% | +126mg |
| Zinc | 2.8mg25% | 0.45mg4% | +2.3mg |
| Copper | 0.70mg78% | <0.1mg0% | +0.70mg |
| Manganese | 1.1mg48% | <0.1mg0% | +1.1mg |
| Selenium | 3.2mcg6% | 2.0mcg4% | +1.2mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 337 kcal for Kidney Beans (Raw) — that's 891% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) has more protein per 100g (22.5g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Kidney Beans (Raw) has more fat (1.06g vs 0.08g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nonfat Milk: 64mcg vs 0mcg), Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Kidney Beans (Raw): 0.21mg vs 0mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Kidney Beans (Raw): 6.69mg vs 0mg), Copper (Kidney Beans (Raw): 0.699mg vs 0.002mg), Manganese (Kidney Beans (Raw): 1.11mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Kidney Beans (Raw) fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Kidney Beans (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Kidney Beans (Raw) or Nonfat Milk?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Kidney Beans (Raw) or Nonfat Milk?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 337 kcal.
- Is Kidney Beans (Raw) or Nonfat Milk healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g protein per 100g, while Nonfat Milk has 34 calories and 3.43g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kidney Beans (Raw) or Nonfat Milk?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 1.06g.